The sleep crisis no one’s talking about (hint: it’s in your pocket)

With more tools than ever to optimize sleep, why are we still so restless? ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­

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While You Were Sleeping Issue 97 | April 7, 2025 Why Are We Still So Restless? ​From pillows with customizable lofts to mattresses engineered for pressure relief, sleep products have come a long way. Add in personalized coaching apps, advanced sleep trackers, and more data than ever before, and you'd think we'd all be waking up refreshed. So why are so many of us still feeling so tired? The answer might be hiding in plain sight: Our relationship with technology. Screens, alerts, dopamine hits from one last scroll—they're all keeping your brain in "wake mode" long after you've turned out the lights. Sure, setting boundaries with tech is easier said than done (we're all guilty of late-night scrolling). But small changes really can make a big difference. Are you ready to limit "bad tech" and embrace the tools that actually help you sleep? How to Limit Tech in the Bedroom Sleep Quiz How long before bed should you ideally avoid screens?   A. 15 minutes B. 30-60 minutes C. 90 minutes D. Doesn't matter   Scroll to the bottom for the answer! Sleep Tech We Actually Love Right Now Not all tech is the enemy! In fact, some of it can help you get better sleep. Here are a few of our favorite gadgets and apps to help you rest easier: 💤 Calm App – Best Overall Sleep App Fall asleep to soothing stories (hello, Matthew McConaughey) and unwind with breathing exercises, meditations, and gentle music. 😴 Oura Ring 4 – Best Sleep Tracker A sleek, powerful tracker that lives on your finger. Tracks sleep stages, heart rate variability, and more—with incredible accuracy. ⏰ Loftie Clock – Most Innovative White Noise Machine This multitasker does it all: white noise, sound baths, guided meditations, and wake-up light features—all without your phone. 🔇 SoundOff Noise Masking Earbuds – Perfect for Light Sleepers Blocks external AND internal noise using pink noise tech. Comfortable in every position and great for couples with different sleep schedules. Quick Sleep Tips 🌙 Set a Screen Curfew – Power down phones and tablets at least 30–60 minutes before bed to give your brain time to unwind → [How to Reduce Blue Light at Night] 🥱 Avoid Heavy Dinners Before Bed – Eating too close to bedtime can disrupt your digestion and your sleep → [What to Eat Before Bed] 🛏️ Stick to a Consistent Wake Time – Going to bed early won't help if your wake-up time shifts constantly—your body craves routine → [Fix Your Sleep Schedule] 🚿 Take a Warm Shower Before Bed – It helps lower your core temperature and signals to your body that it's time to rest → [See the Sleep Benefits of a Night Shower] Protein, Fiber & Better Sleep? Electronics aren't the only thing interfering with your sleep; what you eat matters, too! A new study from the University of Tsukuba in Japan looked at data from more than 4,800 sleep app users and uncovered a surprising link: people who ate diets high in protein and fiber tended to experience longer, higher-quality sleep. So, while you're cutting back on screen time before bed, it might be time to take a closer look at what's on your plate! How Your Diet Could Be Affecting Your Sleep Quiz Answer The correct answer is B. 30-60 minutes. Limiting screen time at least 30 to 60 minutes before bed gives your brain a chance to wind down and helps protect melatonin production, which is crucial for falling asleep naturally.

What's Trending in Sleep Right Now? Is Overthinking Keeping You Awake? How to quiet a racing mind when your brain just won't shut off. Are You Sleeping in the Wrong Position? What does your sleep posture say about your health (and your relationship)? Can You Actually Repay Sleep Debt? New research shows you can, but it depends on how you do it. Need Total Darkness to Fall Asleep? A good sleep mask can make all the difference. We tested the best ones for comfort, fit, and light-blocking power. .

Sleep Foundation, A Sleep Doctor Company 1414 NE 42nd St 400 Seattle, WA 98105 Unsubscribe | Manage Preferences   Sleep Doctor (collectively Sleep Foundation, SleepFoundation.org, SleepApnea.org, and SleepDoctor.com) is not affiliated with the National Sleep Foundation, an independent 501(c)(3) nonprofit based in Washington, D.C.   Sleep Doctor and its brands provide comprehensive health information to help people cultivate better sleep. Sleep Doctor does not provide medical advice, diagnosis, or treatment options.